Tuesday 7/19/16

BJJ
Armbar from guard
Rolled 7 rounds of 3 min


Weightlifting
Snatch Deadlift to Knee + Snatch from Deficit
5 sets x 1 rep @ 87 kg

Clean Deadlift to Knee + Clean from Deficit
5 sets x 1 rep @ 102 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


ROMWOD
Carson Bound